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Hamstring Muscles
The Hamstring Muscles are composed of your Biceps Femoris, Semitendinosis, Semimembranosus. Also included in many Hamstring exercises are your Leg Adductor Muscles, your Adductor Longus (Short Adductors) , Adductor Magnus (Long Adductors), your Pectineus, Adductor Brevis, and your Gracilis. Your Hams or Hamstrings are used to curl your upper legs to the back.
Hamstrings Exercises
Leg Curl Machine
Seated Leg Curl Machine
Stiff Leg Deadlifts Exercise Video
Video Of Stiff Leg Dead Lifts
Coming Soon!Straight Leg Deadlifts With Proper Form and Technique
Starting Position
Standing straight with your chest high, back straight, legs slightly bent, grab the appropriate weight. You can use a barbell, dumbbells, your just your hands.
Straight Leg Dead Lift Exercise
Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the Straight Leg Deadlift exercise by bending forward keeping your chest high and your back straight. Bend down to the point right before your lower back would round, then come back up to the point your knees are still bent.
Pointers
Keep your torso erect throughout the entire range of motion. Stick your butt out as you go down and up, which helps keep your upper body static. This is an excellent mass building hamstring movement.
Starting Position
Lean forward against a wall, table, chair, etc. Raise one leg posterior behind making sure your back leg is at least parallel to the floor. A ten to fifteen degree angle isolates your hamstrings better.
Standing Leg Curls Exercise
Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the standing leg curl exercise by curl your back leg up without moving your thigh.
Pointers
Most important thing to keep in mind is to make sure your back leg is back enough. You can also point your toes or your heels during the exercise.
Standing Leg Curl Exercise Video
Compound Exercises And Isolation Exercises Per Body Part
Body Part
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Basic or Compound Exercise
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Isolation Exercise
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Squats Leg Press - At All Angles: Vertical Leg Press, Horizontal Leg Press, Angled Leg Press
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Lunges (one leg) Leg Extension Leg Adduction Leg Abduction
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Stiff Legged Dead Lifts
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Leg Curls
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Jumping Squats
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Standing Calf Raises Seated Calf Raises Calf Press Donkey Calf Raises One Leg Calf Raises
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Dead Lifts Pull Ups / Pull Downs Chins Rows - barbell rows, machine rows, cable rows Upright Rows (trapezius) Pullovers
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Shrugs (upper trapezius muscles) "traps"
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Flat Bench, Incline Bench, Decline Bench Machine Press Dips
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Flat Flys / Incline Flys / Decline Flys / Peck Deck Flys / Machine Fly's Cable Crossovers
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Military Upright Rows
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Side Lateral Raises for medial deltoids, Front Raises for anterior deltoids, Bent Over Raises for rear deltoids |
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Close-Grip Bench Dips
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Triceps Extensions Pushdowns
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Barbell Curls Flat Back Chinups
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Concentration Curls Incline Curls Spider Curls Preacher Curls Cable Curls Machine Curls
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Sit-Ups Leg Raises
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Crunches - upper abdominals Side Bends - obliques
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Lower Back
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Dead Lifts
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Hyperextensions
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Forearms - "Popeye Muscles"
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Reverse Curls
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Wrist Curls Reverse Wrist Curls
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Note: There are many exercises per body part, these represent just a basic few exercises per body part.
For combo exercises, Combination Exercises for combining different exericses to achieve different results.